Legs: Quad Focus 8/21/2026
Today’s leg session was an absolute powerhouse. I tweaked just one small detail in my routine, and it completely transformed the workout. What did I do? Added a set of front squats. Here is the full breakdown of the lift:
- Smith machine squats: 1 warmup and 2 working sets in the 7 rep range. The weight was up.
- Front Squats: 1 set .. not heavy but deep and controlled. This felt great .. 8 reps.
- Hack squat: 3 sets with a small increase. Reps were 6 to 8 range. Well, the second set was too heavy and I only finished 4 reps. I was at failure on the last set.
- Leg extensions: 2 sets of 9 reps. The last set was to failure.
- Lying leg curls: 2 sets in the 8 to 9 rep range. I reached failure on the 2nd set.
- Seated calves: 2 sets of 10 to 12 reps at 225 pounds.
- Standing calves: 2 sets at 345 pounds for 16 to 17 rep range.
- Adductors: 2 sets with 60 pounds above the full stack for 16 then 18 reps. Up a rep each.
- Treadmill for 22 minutes.
My weight today was 185.2 with 16.7 pounds of fat. Step count yesterday was 15,960.
~ Rick